12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Half Kneeling Calf Stretch (EL)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
90s Pigeon Stretch (EL)
* Consider doing this before class if you have time.
COMP/SPORT
Front Squat (E2MOM x 5 )
3 Reps
@ 80%, 82.5%, 85%, 87.5%, 90%
Back Squat (E2MOM x 5 )
3 Reps
@ 80%, 82.5%, 85%, 87.5%, 90%
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400m Run
30 DB Hang Clean and Jerks (Alt by 5)
40 Reverse Lunges
20 V- Ups
Metcon
Metcon (Time)
Comp:
100 Bar Facing Burpees
Sport:
80 Bar Facing Burpees
Fitness:
60 Bar Facing Burpees
* 9 Min Cap *